Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Currently following TheNaturalOne's workout program posted on his BodySpace site.
My Nutrition Program View My Full Nutrition Program
Eat clean, lift heavy, get lean. -Scott LaPierre
I try to stick to a pretty consistent diet. I cut out sugar pretty much entirely, aside from a very rare treat. I no longer drink soda, due to the aforementioned. To help facilitate avoiding sugary drinks over the long term, I started brewing pitchers of black tea and drinking it plain, no sugar. Now i'm drinking 100% water or unsweetened tea.
When it comes to food, I try to do most carbs in the morning aside from cheat meals. One piece of Ezekiel or other sprouted grain bread with 4 tbsp of peanut butter is a great option for a first (breakfast) meal for me. Every other meal throughout the day consists of a protein shake with 10-12 oz water. I try to either eat a meal or drink a shake every 2 hours, 3 hours max. Lunch or 3rd meal might consist of shredded chicken with black/pinto beans, corn, salsa, etc. I sometimes just eat a can of green beans and a can of tuna (or 1 chicken breast), followed by a tbsp of Udo's Oil. Gotta get those healthy fats! After 4th meal (protein shake), I usually head to the gym. I'll have my 5th meal or 3rd shake immediately upon returning from the gym. After getting cleaned up, i'll usually have another meal that consists of something very similar to the lunch meal for meal #6. It often times may even be the same thing that I had at lunch, unless I happen to be on a day where I make an allowance for a cheat meal. This is a good idea to do about once per week to keep your leptin production up. It is not necessary to do any more often than once per week, but high leptin production allows your body to continue to burn fat at a quick pace. Maintain too strict of a diet for too long and your leptin production will decrease, consequently causing you to burn fat at a much slower rate. Take advantage of this cheat meal and get some pizza or something really good! Try to limit your carb intake a little the day before and plan the cheat meal on a heavy lifting day. Hopefully this will limit you from gaining any fat due to the cheat meal. If I get hungry again before bed (Meal 7), I usually snack on cashews, almonds, beef jerky, 0% fat cottage cheese, or some combination of these items. The reason that i'm able to stick to this diet is that it is very predictable and easy to shop for. It is a good idea to throw in some fruits and veggies now and then.